Betty, one of the ladies who will be among the “New Mom Kettlebody” participants found some recipes at jillianmichaels.com that she ran by me. I’ll give you my reply first so that you know tweaks that I suggest making, but a lot of this will be tasty and helpful for other participants in the Kettlebody study, as well as for those of you will be silently doing the 8-week curriculum at home along with us!
My response to Betty:
These are looking mmmm, mmmm good, for the most part.
You are going to be hard-pressed to find whole grain waffles with whole wheat flour as the first ingredient. At least that has been my experience… but perhaps in NY, you have better selection. That’s a big deal, though. If at all possible, we want to completely steer clear of refined flour or sugar, altogether.
Nonfat Greek yogurt is awesome. I liked seeing that on there. Read the label to see if it’s made with sheep’s milk or cow’s milk. Sheep’s milk is better- higher calcium and protein content.
However, I recommend that you use this as a treat, instead of a breakfast. I suggest maybe a mid-afternoon treat!
The desserts listed will be good things to add in after the 8-weeks are up. They’ll be ways to add sweets back in without sabotaging all the work you’ve done… but during the “work phase” (8-weeks of Kettlebody challenge), omit desserts altogether.
Ax the tortilla chips. They are high in calories compared to veggies/100% whole grain snacks, but unlike veggies/whole grain snacks, they don’t fill you up. Let’s also put those on the list of acceptable things in moderation after the initial 8-weeks.
Ax the fruit and nut bar. Too much sugar for this initial 8-weeks.
If you make the whole wheat pasta dish, notice that serving size. 2oz is tiny. Please be cognizant not to exceed that. Also, if you make it, be sure that it’s 100% whole wheat pasta.
Besides that, right on!! Go Jillian, and GO BETTY!!!!!!!!
Betty’s message to me:
Brook, what do you think of these recipes? I copied and pasted the ones I like.
Breakfast
Veggie Scramble
Cook 10 cherry tomatoes, 1 cup sliced portobellos in a nonstick pan until soft. Add 1 whole egg, 1 egg white; scramble until cooked. Serve with 1 slice whole-grain toast topped with 1 teaspoon almond butter, 1 tsp raw honey.
324 calories per serving, 16 g fat (3 g saturated), 32 g carbs, 6 g fiber, 19 g protein
Yogurt Parfait
In a bowl, layer 9 ounces nonfat plain Greek yogurt, 2 tablespoons chopped walnuts, 1 cup berries.
357 calories per serving, 16 g fat (4 g saturated), 27 g carbs, 9 g fiber, 29 g protein
Honeyed Waffles
Spread 2 tsp almond butter, 2 tsp raw honey on 2 toasted frozen whole-grain waffles. (Look for whole-wheat flour as the first ingredient.) Top with 1/2 banana, sliced.
362 calories per serving, 15 g fat (3 g saturated), 51 g carbs, 4 g fiber, 9 g protein
Egg and Cheese
Cook 1 egg to your liking in a pan coated with cooking spray. Place egg, 1 slice cheddar on a toasted whole-grain English muffin. Serve with 1/2 apple.
344 calories per serving, 15 g fat (8 g saturated), 37 g carbs, 7 g fiber, 18 g protein
Eat and Run
1 hard-boiled egg; 1 medium banana; 3 tbsp unsalted almonds
323 calories per serving, 19 g fat (3 g saturated), 32 g carbs, 6 g fiber, 13 g protein
Southwestern Slam
Sauté 1/2 cup corn with 1/4 cup canned black beans (rinsed and drained), 1/2 cup chopped red bell pepper, 1/4 cup chopped red onion, 1/4 tsp ground cumin, a pinch of cayenne pepper (optional) in a pan coated with cooking spray until pepper and onion are soft, 5 minutes. Add 1 whole egg, 1 egg white, 2 tsp chopped fresh cilantro; scramble until eggs are cooked, 4 minutes. Serve with 2 cups cubed papaya.
348 calories per serving, 6 g fat (2 g saturated), 60 g carbs, 12 g fiber, 18 g protein
Broiled Grapefruit
Drizzle 1 tsp raw honey over 2 grapefruit halves. Heat under broiler until honey begins to bubble and grapefruit starts to brown, about 5 minutes. Serve with 1 slice whole-wheat toast topped with 1 1/2 tbsp almond butter.
353 calories per serving, 16 g fat (2 g saturated), 50 g carbs, 6 g fiber, 9 g protein
Almond Muffin
Spread 1 1/2 tbsp almond butter on a whole-wheat English muffin. Serve with 1 kiwifruit or 1 orange.
331 calories per serving, 16 g fat (2 g saturated), 43 g carbs, 8 g fiber, 10 g protein
Berry Smooth
Blend 1/2 cup fresh berries, 1/4 cup rolled oats, 1 cup So Delicious coconut milk, 3 tbsp whey protein powder. Add water to thin or ice to thicken.
338 calories, 8 g fat (6 g saturated), 26 g carbs, 6 g fiber, 41 g protein
Breakfast Bowl
1 1/2 cups high-fiber cereal (like All-Bran); 1/2 cup skim milk; 1/2 banana, sliced
349 calories, 5 g fat (1 g saturated), 90 g carbs, 29 g fiber, 19 g protein
Oatmeal
Cook 1/2 cup regular rolled oats (not instant) in 3/4 cup nonfat milk, 1/4 cup water. Top with 1/4 cup blueberries.
386 calories, 5 g fat (1 g saturated), 66 g carbs, 9 g fiber, 19 g protein
Lunch
Black Bean Wrap
Mix 3/4 cup mashed black beans (rinsed and drained) with 2 tbsp reduced-fat shredded cheddar, 2 tsp chopped fresh cilantro, 1/2 tsp ground cumin, a pinch of cayenne pepper (optional). Spread on a 10-inch whole-wheat wrap; roll up. Nuke until heated through, 1 to 2 minutes; top with 2 tbsp salsa. Serve with 1 tangerine.
437 calories, 5 g fat (2 g saturated), 78 g carbs 16 g fiber, 22 g protein
Pie on the Fly
Nuke Amy’s Kitchen Light in Sodium Spinach Single Serve Pizza.
440 calories, 18 g fat (6 g saturated), 54 g carbs, 3 g fiber, 19 g protein
Turkey Burger
Cook a 4-oz turkey burger in a pan coated with cooking spray until done, 8 minutes (turn once). Place on a whole-wheat bun; top with 1/2 tomato, sliced; 1/2 avocado, sliced; lettuce. Serve with 1 cup cubed papaya.
458 calories, 22 g fat (4 g saturated), 44 g carbs, 11 g fiber, 26 g protein
Soup and Sammy
Heat 1 cup low-sodium tomato soup. Spread 1 tsp mustard on 2 slices whole-wheat bread; place 2 oz low-sodium turkey breast, 2 slices tomato, 1 slice cheddar, lettuce between bread.
415 calories, 13 g fat (7 g saturated), 45 g carbs, 7 g fiber, 30 g protein
Homemade Pizza
Top 2 halves of a whole-wheat English muffin each with 1/2 cup chopped tomatoes, 1/4 cup shredded part-skim mozzarella. Broil until cheese melts. Serve with 1 cup grapes, 3 Brazil nuts.
455 calories, 19 g fat (9 g saturated), 52 g carbs, 9 g fiber, 24 g protein
Indian Meatballs
Mix 4 oz ground turkey breast with 1 tsp ground cumin, 1/2 tsp turmeric, black pepper, a pinch of cayenne pepper (optional). Form into 1 1/2-inch balls; bake at 400° until cooked (no pink in center), 20 to 25 minutes. Mix 3 oz nonfat plain Greek yogurt with 1/2 chopped garlic clove, 1 tsp chopped fresh mint for dipping. Serve with a 6 1/2-inch whole-wheat pita, 2 cups spinach, steamed and drizzled with lemon juice.
445 calories, 12 g fat (3 g saturated), 52 g carbs, 8 g fiber, 35 g protein
Chicken and Zucchini Spaghetti
Cook 4 oz sliced boneless, skinless chicken breast in a pan coated with cooking spray for 10 minutes. Sauté 2 cups sliced zucchini in 2 tsp olive oil with 2 cups spinach, 10 halved cherry tomatoes and 1 chopped garlic clove until zucchini is tender, 10 minutes. Toss zucchini mixture with 1 cup cooked whole-wheat spaghetti; top with chicken, 2 tsp chopped fresh basil.
454 calories, 12 g fat (2 g saturated), 54 g carbs, 12 g fiber, 39 g protein
Citrus Salad
Mix 1 1/2 cups cooked barley with 2 cups arugula, 1 orange (peeled and segmented), 2 tsp chopped fresh parsley, 2 tsp olive oil, 2 tsp lemon juice.
448 calories, 13 g fat (2 g saturated), 85 g carbs, 11 g fiber, 8 g protein
Chicken Baked Potato
Bake 1 medium russet potato at 450° until tender, 45 to 60 minutes; cut in half. Cook 4 oz chopped boneless, skinless chicken breast in a pan coated with cooking spray 10 minutes. Top potato halves with chicken, 1 cup steamed broccoli florets, 2 tbsp grated Swiss cheese. Bake until cheese melts, 20 minutes. Serve with a salad: 2 cups mixed greens, 2 tbsp pomegranate seeds, 1 tsp olive oil, 1 tsp lemon juice.
437 calories, 11 g fat (3 g saturated), 51 g carbs, 7 g fiber, 38 g protein
Portable Eats
1 all-natural fruit-and-nut bar (like Kind Fruit & Nut Nut Delight); 6 oz nonfat plain Greek yogurt sweetened with 1 tsp raw honey; 1 mozzarella string cheese
446 calories, 25 g fat (8 g saturated), 28 g carbs, 4 g fiber, 31 g protein
Curried Brown Rice Salad
Mix 1/2 cup frozen peas, 1 chopped tomato, 1 tsp curry powder; microwave until peas are warm, about 1 minute. Combine with 1 1/2 cup cooked brown rice and 2 cups arugula. Drizzle with 2 tsp olive oil; top with 1 tbsp chopped fresh cilantro and 1 tbsp pistachio nuts.
429 calories, 15 g fat (2 g saturated), 64 g carbs, 9 g fiber, 14 protein
Snacks
Trail Mix
Mix 3 halved Brazil nuts with 1/2 cup pomegranate seeds, 1/2 cup high-fiber cereal (like All-Bran).
210 calories, 8 g fat (2 g saturated), 40 g carbs, 13 g fiber, 7 g protein
Chips and Salsa
15 baked tortilla chips, 1/2 cup salsa
196 calories, 2 g fat (0 g saturated), 39 g carbs, 4 g fiber, 6 g protein
Mediterranean Nibbles
Mix 3 oz nonfat plain Greek yogurt with 1/2 tsp ground cumin, 1 tsp chopped fresh mint. Serve with 10 baby carrots, 1 cup cucumber slices, a 4-inch whole-wheat pita.
195 calories, 3 g fat (1 g saturated), 31 g carbs, 6 g fiber, 13 g protein
Sweet Smoothie
Blend 2 tbsp whey protein powder with 1/2 cup frozen raspberries, 1 cup water, 1/2 cup skim milk.
223 calories, 2 g fat (1 g saturated), 24 g carbs, 8 g fiber, 30 g protein
Nutty Nanner
Spread 1 banana (or apple) with 1 tbsp almond butter.
173 calories, 10 g fat (1 g saturated), 23 g carbs, 4 g fiber, 3 g protein
Popcorn Plus
3 cups Newman’s Own Natural Flavor Popcorn, 8 walnut halves
204 calories, 12 g fat (1 g saturated), 21 g carbs, 5 g fiber, 6 g protein
Go Nuts
Enjoy 1 serving of nuts (20 pecans or 6 Brazil nuts) and fruit (such as 1 orange or 3/4 cup fresh mango slices).
190 calories, 14 g fat (1 g saturated), 18 g carbs, 5 g fiber, 3 g protein
Turkey Roll-Up
Top 2 oz low-sodium deli turkey breast with 1/2 avocado, sliced; 4 tsp prepared hummus; roll up.
204 calories, 12 g fat (2 saturated), 10 g carbs, 5 g fiber, 14 g protein
Cheese and Fruit
2 mozzarella string cheese, 1 apple
224 calories, 11 g fat (7 g saturated), 17 g carbs, 3 g fiber, 15 g protein
Figs and Swiss
4 fresh figs, 1 wedge The Laughing Cow Light Creamy Swiss Cheese
183 calories, 2 g fat (1 g saturated), 39 g carbs, 6 g fiber, 4 g protein
Crunch and Munch
A 1-oz bag Original Popchips (Jillian’s go-to snack), 1 orange
182 calories, 4 g fat (0 g saturated), 35 g carbs, 4 g fiber, 2 g protein
Dinner
Savory Stir-fry
Cook 4 oz flank steak strips in 1 tsp olive oil 3 to 4 minutes; transfer to a plate. Sauté 2 cups chopped red cabbage and 1/2 cup chopped carrots in 1 tsp olive oil until tender, 10 minutes. Add vegetables to plate with steak; top with 1 tbsp sesame seeds, 1 tbsp low-sodium soy sauce, 1 tsp sesame oil. Serve with 1 orange.
392 calories, 17 g fat (4 g saturated), 33 g carbs, 8 g fiber, 31 g protein
Two-Bean Chili
Sauté 1/2 cup chopped onion in 1 tsp olive oil until soft, 5 minutes. Stir in 1 cup chopped tomatoes, 1/2 cup canned black beans (rinsed and drained), 1/2 cup canned kidney beans (rinsed and drained), 1/2 cup water, 1 tsp chili powder, 1/2 tsp ground cumin. Simmer, stirring occasionally, 15 minutes. Top with 3 tbsp shredded cheddar, 2 tsp chopped fresh cilantro.
408 calories, 13 g fat (5 g saturated), 52 g carbs, 14 g fiber, 22 g protein
Pasta Marinara
Sauté 1/2 cup chopped red onion, 1 chopped garlic clove and a pinch of crushed red pepper (optional) in 2 tsp olive oil until onion is soft, 5 minutes. Add 2 cups chopped tomato; cook 5 minutes. Pour sauce over 2 oz whole-wheat pasta cooked as directed on package; top with 2 tsp chopped fresh basil, 1 tsp chopped fresh parsley. Serve with 1 cup steamed green beans.
409 calories, 11 g fat (2 g saturated), 72 g carbs, 9 g fiber, 14 g protein
Breakfast at Night
Sauté 1/2 cup chopped red onion, 1 chopped garlic clove, a pinch of crushed red pepper (optional) in 2 tsp olive oil until soft. Add 2 cups chopped tomato; cook 5 minutes more. Add 2 eggs; cover; cook 5 minutes more. Remove from heat; uncover; let stand 2 to 3 minutes. Top with 2 tsp chopped fresh basil, 1 tsp chopped fresh parsley. Serve with 1 cup steamed green beans.
370 calories, 19 g fat (4 g saturated), 38 g carbs, 13 g fiber, 19 g protein
Freezer to Fork
Cook 1 Kashi Black Bean Mango frozen entrée as directed on package.
340 calories, 8 g fat (1 g saturated), 58 g carbs, 7 g fiber, 8 g protein
Desserts
Fruity Snack
1 oz dark chocolate; 1 serving of fruit (such as 1 kiwifruit, 1/4 cup pomegranate seeds or 1 orange)
216 calories, 13 g fat (7 g saturated), 24 g carbs, 5 g fiber, 3 g protein
Baked Apple
Place 1 cored apple in a baking dish. Fill hole with 2 tbsp chopped walnuts; drizzle apple with 2 tsp raw honey. Add water to bottom of dish. Bake at 350° for 25 minutes.
212 calories, 10 g fat (1 g saturated), 33 g carbs, 4 g fiber, 3 g protein
Maple Syrup Pear
Place a quartered pear (cored and stemmed) in a nonstick baking dish. Top with 1 tbsp maple syrup, 1 tbsp chopped walnuts, a dash of cinnamon. Bake at 350° until tender, 25 to 30 minutes.
198 calories, 5 g fat (0 g saturated), 40 g carbs, 6 g fiber, 2 g protein
Ice Cream
Enjoy 1/2 cup Purely Decadent Vanilla Bean or Chocolate coconut milk ice cream.
150 calories, 8 g fat (7 g saturated), 19 g carbs, 6 g fiber, 1 g protein
Fun Fondue
Mix 1 tbsp almond butter with 1 tsp raw honey in a bowl; nuke 20 seconds. Serve with 1/2 banana, sliced; 1 apple, sliced.
223 calories, 10 g fat (1 g saturated), 35 g carbs, 4 g fiber, 3 g protein
Chocolate Yogurt
Mix 6 oz nonfat plain Greek yogurt with 2 tsp raw honey, 1 tsp unsweetened cocoa powder.
179 calories, 4 g fat (2 g saturated), 20 g carbs, 0 g fiber, 17 g protein
Minted Melon
Mix 2 cups cantaloupe cubes with 1 tbsp chopped walnuts, 1 tsp raw honey, 1 tsp chopped fresh mint.
176 calories, 5 g fat (1 g saturated), 32 g carbs, 3 g fiber, 4 g protein
Grape Delight
1 cup grapes, 1 mozzarella string cheese
189 calories, 6 g fat (4 g saturated), 28 g carbs, 1 g fiber, 8 g protein
Cream Cheese Dip
Mix 2 oz lowfat cream cheese with 1 tsp raw honey, a shake of cinnamon. Serve with 1 apple, sliced.
207 calories, 10 g fat (6 g saturated), 24 g carbs, 3 g fiber, 6 g protein
Cookies and Milk
9 Nature’s Path Vanilla Animal Cookies, 1 cup So Delicious coconut milk
170 calories, 9 g fat (7 g saturated), 21 g carbs. 0 g fiber, 3 g protein